Chef Inspired EGG DISHES. enc-online.org. eggnutritioncenter.org

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1 5 Chef Inspired EGG DISHES eggnutritioncenter.org enc-online.org

2 THE CULINARY INSTITUTE OF AMERICA IN NAPA VALLEY One of the Napa Valley s most historic and majestic properties, the CIA at Greystone is also one of the world s most unique and inspiring campuses for culinary education. Perhaps no other destination in wine country offers a richer food and wine experience in one location featuring nutritious meals prepared by acknowledged leaders in culinary education. A short video presentation of each recipe being prepared can be viewed by scanning the QR code. For more great recipes featuring eggs, visit Egg Nutrition Center monitors scientific findings and regulatory developments, and serves as a resource for health practitioners in need of current nutrition information to share with their patients. Key vehicles for disseminating information are the Nutrition Close-Up newsletter, various educational brochures and tool kits, published scientific articles, and symposia presented at health professional conferences and the eggnutritioncenter.org website. References: 1 Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Mo Med Jan-Feb;111(1): Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med Aug 11;6: Venkatraman JT, Pendergast DR. Effect of dietary intake on immune function in athletes. Sports Med. 2002;32(5): Campbell AP, Rains TM. Dietary protein is important in the practical management of prediabetes and type 2 diabetes. J Nutr Jan;145(1):164S-169S. 5 Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Available at: 6 Wall BT, Cermak NM, van Loon LJ. Dietary protein considerations to support active aging. Sports Med Nov;44 Suppl 2:S

3 MIXED VEGETABLE FRITTATA WHAT YOU NEED 10 ea. Eggs, large 1 tsp. Kosher salt ½ tsp. Ground black pepper 1 cup Parmiagiano-Reggiano cheese ¼ cup Extra-virgin olive oil ½ tsp. Thyme leaves, chopped ¼ tsp. Red pepper flakes 18 ea. Scallions, white part only, thinly sliced 2 ea. Shallots, peeled and thinly sliced 3 cups Swiss chard, stemmed, chopped 1 ea. Yellow zucchini, diced 2 ea. Red bell peppers, roasted, peeled 1 lb. Asparagus, tough ends removed, cut into 2 lengths 9 oz. Baby spinach 1 ea. Tomato, large, sliced into 8 rounds 16 ea. Basil leaves 3/4 lb. Mozzarella, fresh, unsalted, sliced into 8 rounds Cook Time: 18 to 20 minutes Makes: 8 servings HERE S HOW 1. For the eggs: Preheat the oven to 350 F. Whisk the eggs, ½ teaspoon of kosher salt, ½ teaspoon of ground peppercorns, and 1 cup of Parmesan cheese together in a large bowl and set aside. 2. In a cast iron pan, heat the olive oil with thyme, pepper flakes, and remaining ½ teaspoon of ground pepper over medium-high heat and cook, stirring occasionally, until the thyme is fragrant and slightly fried. Add the scallions, shallots, and cook one minute. Add the Swiss chard and zucchini and cook until wilted. 3. Add the bell peppers, asparagus, and remaining ½ teaspoon of salt, and cook, stirring occasionally, until the asparagus are soft but still al dente, reduce heat and cook until completely tender. 4. Gently stir in the spinach, stirring often, until the spinach wilts. Increase the heat to medium-high and cook until most of the liquid is evaporated, stirring often, for about 2 to 6 minutes. 5. To prep the tomatoes and basil: Lay the tomato slices on a piece of paper towel lined paper. Cover with another paper towel and gently press to absorb extra moisture and set aside. Stack 8 of the basil leaves, roll lengthwise and cut crosswise into thin strips, and set aside. 6. Pour the eggs over the vegetables; reduce heat to low, and cook until you can see that the eggs are setting on top of the vegetables, about 5 minutes. Arrange the mozzarella slices on top of the eggs and lay 1 basil leaf on each mozzarella slice and cover with a tomato slice. 7. Sprinkle the sliced basil and the remaining 1 cup of Parmesan over the top of the frittata. Bake until the top of the frittata is browned and puffy, minutes. Remove it from the oven. Slice and serve immediately. NUTRITION INFORMATION PER SERVING: Kcal: 230; Total fat: 17 g; Saturated fat: 5 g; Carbohydrate: 8 g; Fiber: 2 g; Protein: 13 g; Cholesterol: 240 mg; Sodium: 650 mg

4 5 Chef Inspired EGG DISHES Karen Buch, RDN, LDN, is founder of Nutrition Connections LLC and a nationally-recognized nutrition expert. MIXED VEGETABLE FRITATTA Most nutrition experts agree that breakfast is the most important meal of the day. Eating a balanced breakfast gives the body s metabolism a kick-start, and provides our brains and bodies with much-needed fuel after a night of fasting. And research shows that protein, in particular, at breakfast can help energize the body and curb hunger all day long. 1 How much protein is enough? Research suggests that 20 to 30 grams of protein helps deliver appetite satisfaction and supports weight control. 1 A breakfast frittata is an easy and delicious way to reach that optimal protein range and including grilled or roasted vegetables will boost flavor, fiber and nutritional value even more. Uneaten frittata can be stored in the refrigerator and then re-heated for a quick breakfast on-the-go. Scan the QR code to view the video presentation eggnutritioncenter.org enc-online.org

5 SPICY BLACK BEAN BREAKFAST BURRITO WHAT YOU NEED ¼ cup Canola oil 1 small White onion, chopped 1 ea. Red pepper, seeded and diced ¼ cup Jalapeno, seeded and minced 2 cups Black beans, cooked ¼ tsp. Red pepper flakes as needed Salt as needed Ground black pepper 4 ea. Eggs 4 ea. Egg whites 1 cup Pepper jack, shredded 4 ea. Whole wheat tortillas, 10-inch ½ cup Sour cream ½ cup Salsa Verde (recipe follows) 1 ea. Tomato, diced 2 ea. Avocado, cubed Cook Time: 15 minutes Makes: 8 servings HERE S HOW 1. For the beans: Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions, peppers, and jalapeno until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish. 2. For the eggs: Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. 3. Assembly: Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with ¼ of the black bean mixture, ¼ of the scrambled eggs, some diced tomato and ¼ of the avocado. Roll up burrito-style and serve. NUTRITION INFORMATION PER SERVING: Kcal: 300; Total fat: 15 g; Saturated fat: 4 g; Carbohydrate: 30 g; Fiber: 8 g; Protein: 15 g; Cholesterol: 100 mg; Sodium: 510 mg

6 5 Chef Inspired EGG DISHES Dave Ellis, RD, CSCS, is a sports nutrition pioneer who has worked for more than 30 years with elite athletes and teams. SPICY BLACK BEAN BREAKFAST BURRITO Few can afford to skip breakfast, but for athletes and highly active individuals, meeting daily energy needs requires breakfast! A protein-rich, grab-and-go option is a particularly great solution after a morning workout, a time when muscles need fuel to recover and repair. 2 Protein diversity from animal, dairy and vegetable sources coming from eggs, cheese and beans each deliver value in the form of the amino acid profiles and nutrients that are uniquely inherent to the protein sources. And then pairing protein with fresh produce like peppers, onions, herbs, and tomatoes, brings in antioxidants, which have been linked with a healthy immune system, a must during intense training periods. 3 Other sources of energy, like unsaturated oil, avocado, and sour cream can be tailored to the individual athlete depending on their energy needs, making this a highly customizable, convenient meal for anyone. Scan the QR code to view the video presentation eggnutritioncenter.org enc-online.org

7 BAKED EGGS WITH VEGETABLES WHAT YOU NEED Frittata Filling 8 ea. Eggs 3 Tbsp. Milk ½ tsp. Salt 1 tsp. Thyme leaves, minced as needed Olive oil, for greasing ½ cup Breadcrumbs, toasted Sautéed Chard 2 tsp. Garlic, minced 1 Tbsp. Olive oil 3 cups Swiss chard, stemmed and chopped ¼ tsp. Red pepper flakes 1 cup Quinoa, cooked 1 small Tomato cut into dice 1 cup Black beans, drained and rinsed 1½ cups Roasted red peppers peeled and diced 1 cup Ricotta ½ cup Pecorino cheese, grated Cook Time: 25 to 30 minutes Makes: 12 muffins HERE S HOW 1. Preheat the oven to For the eggs: Whisk the eggs in a medium bowl with the milk, salt, and thyme until well combined; set aside. 3. For the muffin tins: Grease the muffin tins with some of the olive oil and dredge with the toasted breadcrumbs. 4. For the chard: In a 10-inch nonstick skillet, cook the garlic in 1 tablespoon of olive oil over medium-high heat for seconds. Add the chard and red pepper flakes and cook until wilted, 1 to 2 minutes. Cool completely 5. Assembly: Place about 1 tablespoon of the cooked chard in the bottom of each muffin tin, and sprinkle some of the cooked quinoa on the top of this. Add the tomatoes, black beans, and peppers to the eggs and mix to combine; ladle some of this on top of the quinoa and chard mixture. Sprinkle with the ricotta and pecorino and bake until they are set in the center, about 25 to 30 minutes. NUTRITION INFORMATION PER SERVING: Kcal: 170; Total fat: 8 g; Saturated fat: 3 g; Carbohydrate: 14 g; Fiber: 2 g; Protein: 11 g; Cholesterol: 130 mg; Sodium: 360 mg

8 5 Chef Inspired EGG DISHES Amy Campbell, MS, RD, LDN, CDE, has more than 25 years of professional experience as a health, nutrition and diabetes educator. BAKED EGGS WITH VEGETABLES Eating a variety of healthy foods is recommended for individuals with diabetes or who are at risk of developing diabetes. Aiming to eat fiber-rich carbohydrate foods in relatively similar amounts every day helps to keep blood sugar levels steady. Rounding out each meal with lean sources of protein and healthy fats is a smart approach to balance carbohydrate intake and meet daily nutrient needs. Eggs fit perfectly into this eating plan! They contain high-quality protein that helps control appetite, boost satiety, and provide sustained energy. Eggs are a delicious anytime food, low in carbohydrate and portion-controlled. And they are the perfect accompaniment to fiber-rich plant-based foods such as Swiss chard, quinoa, and black beans. Scan the QR code to view the video presentation eggnutritioncenter.org enc-online.org

9 BACON SAUTÉED GREENS WITH POACHED EGG WHAT YOU NEED ¼ cup Olive oil 1 cup Bacon, diced ¼ - inch 2 cups Onions, diced ¼ cup Shallot, minced 2 Tbsp. Garlic, minced 1 ea. Red pepper, cored and diced 3 cups Swiss chard, stemmed and chopped 3 cups Kale, stemmed and chopped 1 cup Tomatoes, cored and diced 1 tsp. Aleppo peppers ½ tsp. Kosher salt 8 ea. Eggs as needed Paprika Cook Time: 30 minutes Makes: 8 servings HERE S HOW 1. Coat a large sauté pan lightly with olive oil and add the olive oil, bacon, and onions and simmer for about 15 minutes over medium heat, until the bacon has rendered most of its fat and is crispy. 2. Add the shallot, garlic, and red pepper, and cook for another 5 minutes. 3. Add the Swiss chard and the kale and toss to coat with the vegetable mixture; cook until they are wilted. Add the tomatoes and Aleppo pepper and cook until most of the moisture has cooked off. Season with salt. 4. For the poached eggs: In a medium saucepan, bring 2 quarts of water to a boil. Turn the heat down to just below a simmer and add a small amount of white vinegar and salt 5. Crack an egg in a small bowl to check that the yolk isn t broken. Slowly stir the water in one direction to create a whirlpool effect. Once the whirlpool has slowed down a little, carefully slide the egg into the water against the side of the pan. Follow the current of the water as you pour the egg in, so that the white envelopes the yolk. Crack another egg into the small bowl and add to the water in the same manner. Poach the eggs for 2 to 2½ minutes, until the whites are set and the yolks are runny. Carefully remove with a slotted spoon to a plate to drain. Cupping the eggs in your hand, tip the plate to pour off the excess water. 6. Serve a portion of the cooked chard mixture in a warm bowl, and top with a poached egg. Garnish with paprika and serve. NUTRITION INFORMATION PER SERVING: Kcal: 280; Total fat: 22 g; Saturated fat: 6 g; Carbohydrate: 9 g; Fiber: 2 g; Protein: 11 g; Cholesterol: 200 mg; Sodium: 450 mg

10 5 Chef Inspired EGG DISHES Tia M. Rains, PhD, is a nutrition scientist with over 15 years of experience in the food and nutrition industry. BACON SAUTÉED GREENS WITH POACHED EGG There is an overwhelming amount of scientific evidence showing that plantbased diets are the healthiest way to eat to reduce risk of chronic diseases such as atherosclerosis, cancer, and type 2 diabetes. 5 While there s no strict definition for what constitutes a plant-based diet, minimally processed fruits and vegetables, legumes, nuts, seeds and whole grains serve as the basic foundation. However, eating a plant-based diet does not mean eating only plants. In fact, pairing plants with high-quality protein, such as eggs, fish, chicken, lean meat and low-fat dairy, can help meet daily protein needs to promote healthy muscles and strong bones, which becomes especially important in our older years. 6 Protein is also more satiating than carbohydrate or fat, aiding in weight control, which is important at any age. 1 Scan the QR code to view the video presentation eggnutritioncenter.org enc-online.org

11 MEDITERRANEAN VEGETABLE SALAD WITH PRESERVED LEMON DRESSING WHAT YOU NEED 8 ea. Eggs, large 1 cup Red quinoa 1 pint Cherry tomatoes Preserved Lemon Vinaigrette 2 Tbsp. Shallot, minced ¾ cup Olive oil 2 Tbsp. Lemon, juice of 2 Tbsp. Apple cider vinegar 1 tsp. Dijon mustard 2 tsp. Honey ¼ tsp. Chile de arbol, seeded, crushed 2 Tbsp. Lemon, zest of Preserved lemon peel, minced 1 cup Dried cherries, plumped in hot water 1 cup Mint, stemmed 2 cups Arugula, stemmed 2 cups Watercress, stemmed 1 cup Almonds, toasted 1½ cups White beans, drained and rinsed 2 ea. Avocado, pitted and cubed as needed Fresh ground black pepper Cook Time: 25 to 35 minutes Makes: 8 portions HERE S HOW 1. For the hard boiled eggs: Place eggs in a medium heavy saucepan. Add water to cover by 2-inches. Bring to a boil; immediately remove from heat. Cover and let stand for 10 minutes. Transfer eggs to a bowl of ice water to cool. Gently crack the eggs and peel in a bowl of cold water. 2. For the quinoa: Bring quinoa, ½ teaspoon kosher salt, and 2 cups water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is tender, 8 10 minutes. Remove pan from heat and let sit 15 minutes. Fluff quinoa with a fork; transfer to a large bowl. 3. For the cherry tomatoes: Prepare a grill for medium-high heat. Grill tomatoes turning occasionally, until charred in spots and tomatoes begin to split, 6 8 minutes. Remove and cool to room temperature. 4. For the lemon vinaigrette: Purée shallot, oil, lemon juice, vinegar, mustard, honey, and chile in a blender until smooth. Place in a bowl and add the lemon zest, preserved lemon; mix to combine. 5. Assembly: Cut the hard boiled eggs into little wedges. Drain the cherries. In a small bowl, add the mint, arugula, watercress, and dried cherries and toss with enough vinaigrette to coat. Mound some of the salad onto cold plates, and then sprinkle with the toasted almonds. Arrange the hard boiled eggs, cherry tomatoes, quinoa, white beans, and diced avocado artfully on top of the salad. Season with black pepper. Drizzle with more vinaigrette and serve. NUTRITION INFORMATION PER SERVING: Kcal: 350; Total fat: 18 g; Saturated fat: 3 g; Carbohydrate: 33 g; Fiber: 8 g; Protein: 16 g; Cholesterol: 190 mg; Sodium: 250 mg

12 5 Chef Inspired EGG DISHES MEDITERRANEAN VEGETABLE SALAD WITH PRESERVED LEMON DRESSING Kathleen M. Zelman, MPH, RD, LD, is a nationallyrecognized nutrition communications consultant. The Mediterranean-style diet is considered by many as the healthiest diet on the planet. 5 In fact, it s less of a diet and more of a lifestyle, where good taste meets good health. Plant foods, olive oil and other healthy fats take center stage, along with delicious flavors and traditions. Not well known is that eggs have long been enjoyed through the Mediterranean region and are considered part of the eating plan, just like seafood and chicken. Such foods contribute valuable nutrients, such as high-quality protein and many vitamins and minerals not founds in other foods. And you don t need to live along the Mediterranean to adopt the lifestyle. You can find everything you need to bring the Mediterranean Diet to your own table at your local supermarket. Scan the QR code to view the video presentation eggnutritioncenter.org enc-online.org